Why You Should Add Fennel and Fenugreek to Your Diet

Oh joy, it's Monday again.  The weekend felt like it went by too slow and now I'm saying T.G.I.M (Thank Goodness It's Monday). That's all a lie, obviously, who wants to work/go to school/do anything? Not me.

But, I am happy that Kelley and I finally used our Groupon to go kayaking at a local lake on Sunday. She's never been, and I've always wanted to take her.  We both got in our own and paddled around for a while, but I kept leaving her behind.  So, we went back and got in a 2 person kayak so I could do most of the paddling.  She helped some, but I was happy to paddle my wife around the water.  It was a great time and we have one more Groupon to use before the end of this month?  Hoping for next Sunday!!

The weather has been cooler here in Texas.  Instead of 105 degrees, it's only getting up to 95 degrees; 10 degrees makes a world of difference.  Especially when you work out in your garage; I actually had some energy left after yesterday's workout!  Lunges, lunges, dead lift, squats, lunges, and did I say lunges?  Yeah, I feel it today.

Luckily, I had this easy and delicious spinach and egg white scramble to fuel me up with healthy goodness.  Honestly, I meant for this to be an omelette, but really jacked it up, so why not just throw it all in a bowl?  I think adding salsa on top would've been a great addition, but my mustard smiley face was perfect.  Egg whites and spinach for breakfast are pretty satisfying, I'll be having this more often!

Aside from it's already healthy components, I added two tasty and functional flavors to boost nutrition.  One powder from the licorice flavored vegetable, fennel, and the other from an herb, fenugreek.  Both of these have very distinguishable flavors that stand out in dishes. For that reason, you have to be careful because too much could ruin a dish.

These are both new functional flavors I've started to add to my diet and hope to feel a difference after using for a while.  Fennel and fenugreek are known for alleviating annoying digestive issues (what? we all have them!) along with several other ailments.

Here's a sample of fennel's multiple health benefits, as listed on Organicfacts.net:

The health benefits of fennel include relief from anemia, indigestion, flatulence, constipation, colic, diarrhea, respiratory disorders, menstrual disorders, eye care, etc. Fennel, bearing the scientific name Foeniculum Vulgare Miller, or its essence, is widely used around the world in mouth fresheners, toothpastes, desserts, antacids and in culinary.

Fennel is diuretic, i.e. increases amount and frequency of urination, thereby helping removal of toxic substances from the body and helping in rheumatism, swelling etc. It also increases production and secretion of milk in lactating mothers and since this milk contains some properties of fennel, it is anti flatulent for the baby too. It strengthens hair, prevents hair fall, relaxes body, sharpens memory and has a marvelous cooling effect in summer if the pale greenish-yellow water, in which it is soaked, is taken with a bit of sugar and black-salt.

And no, I am not using it for production of milk in my breasts. I'm neither lactating or a woman; the indigestion and stomach relief is what I'm after. Read the full benefits of fennel here.

Fenugreek's health benefits, also listed on Organicfacts.net, are:

The health benefits of fenugreek include anemia, pregnancy, lactation, digestion, loss of taste, fever, hair care, dandruff, stomach disorders, biliousness, respiratory disorders, mouth ulcers, sore throat, diabetes, inflammations, wounds and insomnia..

Most of these benefits of fenugreek are due to the presence of saponins and fiber in it. Fenugreek is also used for herbal healing. Its seeds contain a gumming substance called mucilage. Mixed with water, mucilage expands and becomes a gelatinous soother for irritated tissues.

Fenugreek is used to treat wounds, inflammation and gastrointestinal ailments. Fenugreek helps in antioxidation. So, it prevents and repairs damages caused by free radicals. According to ayurvedic and Chinese medicine, fenugreek can be used for inducing labour and aiding digestion. It is also good to improve metabolism and health. Irritated skin condition can be soothed by the external application of fenugreek. Fenugreek is also used for fevers and muscle aches.

Fenugreek is considered to be a safe herbal food. It is used as a spice also and tastes oddly of bitter celeryand maple syrup.

Read more of fennel's health benefits here.

So, I'll be looking for more dishes to add this unique and flavorful powders to. Hopefully I can share some successful uses soon!

Make sure to check out my review and giveaway of Let's Do....Organic Coconut Flour. It ends this Friday!

Hope you have a wonderful Monday and we can all get through the week nice and smooth right into the weekend.

Have you ever used fennel or fenugreek?

Do you have any new herbs or spices in your diet?

Friday Fast Food to Forget - Totino's Pizza Rolls

Are we all so desperate that we have to rely on frozen processed food to feed our kids and ourselves? There are many products I can (and most likely will) speak on for being unhealthy snack options for anyone, but today is just Totino's.

Totino's is owned by General Mills, which, to me, is better than Kellogg's, but still a brand I don't care for.  I do like the Corn and Rice Chex though, but why the sugar and not enough whole grain? Anyway, have you seen the Totino's commercial with a mom on the phone with her hungry kids?

The kids are looking for something in the freezer and are saying there's nothing to eat, but of course Totino's is right in front of their face. Apparently her kids are too dumb to see the bright yellow packaging until she tell them the exact location.  Then they are all happy and the kids go off to make their crap stuffed crap pizza rolls.

Here is the nutrition info for their basic cheese party pizza...

....and that's the one with the least ingredients!

The seemingly most popular pepperoni pizza rolls look even worse....

....and you know being little bites that most people unknowingly eat more of them.

So, kids, parents, childless adults, and well, everyone.....avoid these pizzas and pizza rolls for your life; literally.

You can quickly make your own pizza or pizza rolls that can be frozen or cooked as needed with simple ingredients. Here are a few easy and healthy recipes to try with whole grain tortillas:

Tortilla Pizza

No-Bake Spinach Pizza Rolls

Another Easy Pizza Roll for the Road

I want to start making quick posts like this where I focus on unhealthy processed food and better options.  The key is to make it a quick, but informative post.  I will usually get an idea from some ridiculous commercial or ad.

What do you think?  Do you like quick posts like this?  Please let me know since I like to make my readers happy and give good info.

Happy Friday!!

How to Fight Stress with Food

It's back to school time. Well, not for me, I'm finished with college and have my wonderful accounting job.......with a huge passion for healthy food and an active lifestyle.  What am I doing?  Anyway, back to school season is stressful for students, teachers, parents, and anyone who has to drive through a school zone on their way to or from work.



The new Stress Balls....not meant for squeezing!!

 Stress sucks and food is good; healthy food that is!  I refuse to take a pill or some other form of medicine unless I really "have" to.  Otherwise, I feel food can provide relief to most of my ailments.  I've seen a lot of you fellow bloggers posting about your back to school woes and excitement, and I can still remember the mixed emotions.  I even feel as if I'm a student heading back to college around this time each year.  Maybe it will never fully wear off.



Potent Anti-stress combo - Roasted Brussels, Garlic, and Mushrooms

 I have posted on several healthy foods that provide relief from stress and many other mental and physical issues.  In essence of keeping today's post short and not stressing over a lengthy, pretty post, check out the following links for great ways to reduce stress and enjoy delicious food at the same time.

5 Anti-Stress Foods

Benefits of Bananas

Feel Nice With Ginger's Spice

Go Greek (A Greek yogurt post)
Parents, reduce your stress and have a banana while taking the little ones to school. Teachers, sip on spicy ginger tea throughout the school day to keep your stress at bay.  Students, fuel up with plain Greek yogurt (Chobani is my fav) with honey, peanut butter, and banana mixed in. School zone drivers (which would include all three I just mentioned), do all of these tips because driving to work is already a bummer!



Peanut Butter, Chia Jam, and Chobani Greek yogurt on homemade protein bread. Problems? What problems?

 Hope this helps get everyone started into the new school year with a great big SMILE!

Q: How do you relieve the daily stress in your life? I follow most of the info in my posts and have several types of anti-stress food every day.  Bananas just rock, and they are stellar when you add peanut butter! Instant happiness!

Mindful Monday: Protein Powder is not Food

I’ve been making and reading a lot of protein powder based recipes as of late, and wanted to make a statement to anyone who wants to hear/read it. Protein powder is called a supplement because it is meant to “supplement” your daily intake of this essential macronutrient.

Grillled chicken on salad is hard to beat for quality protein and taste!

I am guilty of thinking as protein powder as a replacement for real food protein sources in the past. Not so anymore! Great tasting protein powder is a joy to cook with in place of flour, add to smoothies, or just hold you over when you need a healthy quick fix. But we really need to get the majority of our protein from whole food sources since these have an abundance of additional vitamins and nutrients not found in a powder.


Ok, so maybe some whole meal powders have all of the extras, but it’s still processed no matter how you look at it. Plus, it’s good to have something to actually chew with various textures instead of just drinking.


Perfect Protein meal of whole grain rye toast with mixed beans, veggies and quinoa. Simple and delicious!



Of course you should still enjoy protein powder creations like these sugar free brownies!!

Beans, lentils, eggs, nuts and nut butters (yum!), chicken, fish, lean meat, whole grains, and more are perfect examples of healthy protein sources.


My favorite portable and versatile protein.


Maybe this is nothing new to you, but hopefully it helps others make real food a priority and not depend on powders and such for their nutrition. Here are several posts I made in the past with regards to protein; they are all very informative and useful to people of varying knowledge on the subject.


5 Healthy Ways to Add Protein to Your Salad
Complementary Proteins
Protein Primer
Healthy Stevia Sweetened About Time Whey Protein Review


Q: How do you get real food protein sources in your life? Are you guilty of depending too much on just mixing a powder to get enough of this vital macronutrient?

Have a wonderful week!

How to Never Worry About Calories Again!!

Basically, eat whole foods and don't eat packaged food. Cutting out packaged food and making your own snacks and meals from fresh, wholesome ingredients is the key to better health.

Convenient foods sealed in a nice little (or big) package in a perfectly shaped box present a problem for many people; they're convenient! What happens when you pour a bowl of cereal, finish the puffs/flakes/crisps and still have milk leftover? Instead of simply just drinking it or finding use for it in a recipe, many people will just pour more cereal in the bowl.

YES!!

I'm guilty of doing this in the past, and even now, but I don't buy boxed cereal for this reason. I make my own cereal with plain rolled oats and add various ingredients like pureed pumpkin, carrots, eggplant, yogurt, protein powder, peanut flour, chia seeds, mashed banana, nut butter, and more.

Using stevia as a sweetener allows me to cut empty calories from sugar and still have a little sweetness.  If using banana, you'll have the benefit of natural sweetness and comfort.

When you choose to eat whole food that comes straight from farm to table and not in a package, you will naturally feel full and know when to stop.  With plenty of fiber, water, and essential nutrients in whole veggies, you can eat plenty and still have a low calorie meal.

I want so bad to explain this to the uninformed, but so many think of this as "too hard" or "there's just no use." Nonsense! I say. If you say you really want to be healthier and change your lifestyle, then do something about it!

NO!!

Give it a chance; if you're buying something packaged, make it baby carrots or a veggie mix that's precut.  These are great for snacking alone or dipping in no or low calorie dips like mustard or plain non-fat yogurt.

If only I had thought to become a nutritionist or something health and food related, I could establish a practice and help more people.  Isn't it funny (really sad) how I could try and tell an unhealthy person a few simple ways to be healthier, but they will quickly ignore my suggestions and take advice from advertising on a box of "low calorie" chips.

It should be a red flag when you see a product trying to pass itself off as being healthy by just saying it is low cal.  Then you read the ingredients and see 50+ items you can pronounce. Really? Is that healthy? NO!

So, sorry for all of the jumping around, my head spins when I get caught up thinking of the vast information out there and how people listen to the wrong things.  Usually it ties into what's easier.

The takeaway? Don't follow some diet, don't listen to or even purchase packaged food, do choose whole food like fresh produce, lean cuts of meat (if applicable), and plain legumes. Here are a few past posts for some great ideas to get started:

Healthy Food Swaps

15 Healthy Cooking and Eating Tips

Diet Fads and How to Avoid Them

Why Diets Don't Work

Simple and Healthy Snack Ideas

Hope these help! Are you stuck in a convenient food rut?  Were you in the past? If so, how have you prevailed to overcome the "easy route" and choose fresh food instead?

Do you agree with my assessment?  Whole foods = natural calorie regulation, no counting needed!  The stripped down boxed stuff will leave you constantly craving more and more and may not ever keep you satisfied.

Have a great weekend!

Five Healthy Ways to Add Protein to Your Salad

Summer salads are all over the foodie blogs and are a perfect way to cool down when the heat is up!  The versatility of salads allow almost everyone to enjoy them in some for or another.

I have been having a salad with a lot of veggies, herbs, spices, and protein for dinner each night for months now.  They never get old since there's so many ways to make each one different.  Of course, Brussels sprouts and mushrooms are almost always on my salad, and then I'll add different things from there.

In the past, I've noticed the lack of a healthy protein source for my salads, and needed to fill the void. So I came up with five simple ways to add lean protein and flavor at the same time.  Try each one of these ideas for each day of the week and enjoy the healthy variety!

1. Grilled Chicken Breast (sliced, shredded, or diced) - Grill boneless-skinless chicken breasts seasoned as you like and cut up into cubes (or your preferred serving size) to use as a salad topper.  I will cook a few on the weekend, cut up, then store in an airtight container to add extra lean protein to complete my salad.

2. Nuts and Seeds - Buy them raw and dry roast yourself, or just eat them raw. If you like a little crunch, these will pack a delicious protein punch; with so many types of nuts and seeds available, you're sure to find a favorite. An added bonus is the healthy fats you'll get from these sources too! Dry roasts sunflower seeds are always welcome on my greens, but I also enjoy pistachios, pumpkin seeds, cashews, and walnuts.

They aren't on salad, but you get the point....use them on salad!

3. Homemade Slow-cooker Veggie Protein Dressing/Dip - My ultimate favorite way to add a melting pot of flavor, spice, and everything nice protein! It's so easy! Add a few bags of your favorite frozen veggies in a slow-cooker, toss in a cup of lentils or a couple cans of beans, season to taste, and let everything cook for several hours. Once cooked, just puree in a stand or immersion blender and store in fridge to use as a thick protein dressing on your salad.  This is functional flavor at its finest!

Homemade dressing that doubles as dip? #Win!!

4. Canned Tuna or Salmon - Look for the low or no salt added fish in water for the healthiest choice. Mix with dijon mustard, lemon juice, dill, and spices to add a protein zip to your bed of greens and veggies. This is wonderful mixed in or just placed on top, and oh so easy. When they're on sale, I'll use sardines by themselves for a healthy dose of omega-3's too.

Bonus points for having tuna stuffed in mushrooms on your salad!

5. Plain, Non-fat Greek Yogurt or Cottage Cheese - Add a cool and creamy tang to your salad with yogurt! Whether mixed with a little dijon, herbs, and spices, or straight from the container, yogurt is an often overlooked choice for salads.  My favorite yogurt mix is like a Tzatziki sauce without cucumbers; I add mustard, dill, garlic and onion powder, cayenne, and pepper to plain yogurt to create a quick and healthy salad sauce.

There are many more than 5 ways to up your protein on salads, but these are my tried and true options that are easy to prepare and healthy to eat.  If you've been having the same ol' salad every day/night, zest it up and try one or all of these next time.

Geez, it feels like it's been a long week! Anyone else feel this way?  Why can't it ever feel (or even better, actually be) like a long weekend? Such is life, I guess....bleh.

Q: Are you doing anything fun this weekend? For me, fun can just be keeping myself inside and just relaxing, but there is that new Batman movie....hmm. I will definitely cook some delicious food for lunch and snacking....any ideas on what it should be?

Have a great weekend!

Is Microwave Cooking Safe?

Do you try to avoid using the microwave for fear of radiation or some other cancerous cause?  With terms like "nuke" used to describe cooking with a microwave, who could blame you?  I say, "yes", microwave your food or drink without fearing your sudden demise!

Thanks to microwaves, I can have a healthy breakfast like this!

I cook meals on the weekend for Kelley and me to take to work for lunch during the week.  Like yeast needs sugar, I depend on my energy emitting cube to cook numerous fresh and frozen veggies daily. A family member recently told me they don't have a microwave in their home because of the dangers of radiation and other potential horrors it may bring. After asking for more details, he asked the person who first warned him of the dangers.

I love popcorn too much to not use a microwave.
I know I could cook on the stove, but I don't want to add any oil!

My cousin wasn't able to get a response at the time, but told me he read about the potential problems on a website.  Fearful I may have to give my microwave up and *suspenseful gasp* use the stove or oven, I decided to do my own searching.  Turns out there is plenty of info arguing both sides, like most things, but I was comforted by what I found.

The FDA has an informative page that helps answer most microwave matters. Here are the paragraphs I found most helpful from the site:

What is Microwave Radiation?
Microwaves are a form of "electromagnetic" radiation; that is, they are waves of electrical and magnetic energy moving together through space. Electromagnetic radiation ranges from the energetic x-rays to the less energetic radio frequency waves used in broadcasting. Microwaves fall into the radio frequency band of electromagnetic radiation. Microwaves should not be confused with x-rays, which are more powerful.
Microwaves have three characteristics that allow them to be used in cooking: they are reflected by metal; they pass through glass, paper, plastic, and similar materials; and they are absorbed by foods.

Cooking with Microwaves
Microwaves are produced inside the oven by an electron tube called a magnetron. The microwaves are reflected within the metal interior of the oven where they are absorbed by food. Microwaves cause water molecules in food to vibrate, producing heat that cooks the food. That's why foods high in water content, like fresh vegetables, can be cooked more quickly than other foods. The microwave energy is changed to heat as it is absorbed by food, and does not make food “radioactive” or "contaminated."
Although heat is produced directly in the food, microwave ovens do not cook food from the "inside out." When thick foods are cooked, the outer layers are heated and cooked primarily by microwaves while the inside is cooked mainly by the conduction of heat from the hot outer layers.
Microwave cooking can be more energy efficient than conventional cooking because foods cook faster and the energy heats only the food, not the whole oven compartment. Microwave cooking does not reduce the nutritional value of foods any more than conventional cooking. In fact, foods cooked in a microwave oven may keep more of their vitamins and minerals, because microwave ovens can cook more quickly and without adding water.


Check out the link to learn more on the microwave process.  Microwaving can pose a threat if you stand near the door while cooking as small amounts of radiation can emit through the glass. So don't put your face really close to see your food and you'll be ok. Also, a faulty device may leak more than normal amounts of radiationg or operate with the door open; make sure yours is in operating condition.

A world without microwave steamed beets and brussels
is a bad world to me!

Click here for another website that offers a helpful explanation on the cooking process. And of course there's a Wikipedia page devoted to the subject that's worth reading too.

Phew! I feel good about my continued use of microwaves and don't plan on stopping.  We are exposed to many waves of energy travelling through the atmosphere and in our wireless devices each day; maybe we should fear those instead!

Without a microwave, I wouldn't be able to make quick and healthy
treats like this Microwave Chocolate Layer Cake!

Or maybe not.  I will wear sunscreen (not often enough though), but you won't find me with a foil suit to reflect dangerous waves of energy ever any time soon.

I think the char resulting from foods on the grill, oven, or stove, could pose more dangers than microwaving.  What do you think?  Have you discontinued using a microwave or at least thought about it?

To my cousin; is this convincing enough to feel safe using a microwave or is it still a no-go for you?  I can't say anything with 100% certainty and respect either side.

Going on Vacation: Healthy Travel Tips

I should really be packing right now. Kelley went to take our Golden (Abby) to her parents house since they will be watching her while we are away.  Thank you, Steve and Kathy....and Stephanie (Kelley's sister) too!

We are going to a small town in PA called Myerstown.  I wish I could count the number of towns in PA that end with "town", "ville", or "burg".....I bet it's a lot! All of my Mom's side of the family lives in PA (she's coming with us) and it seems like forever since we've seen everyone.  We're all excited to go, but why is it that packing and preparing for a nice, relaxing vacation feels so stressful?  It should be a happy time, but what if you forget something; what about your lucky pair of socks you always bring with you when travelling?

If you obsess over making sure your food is healthy, going somewhere away from home where your safe food is neatly stored in the fridge and pantry, this can be another added stress to deal with.

But there's no need to worry, last time I checked, most other areas in the US have stores too, and you can buy similar foods there!  So, I will bring a few things from home, and just grab anything else I "must" have at a grocery store when we get there.

Do you ever worry about how to avoid choosing unhealthy options while travelling?  Here are a few of my tips for a healthy trip for your next venture.

Make your own portable foods you can pack:  I made a couple batches of my Overnight Oatmeal Crisps that make a great portable snack, and they're healthy too! Or just bring oats to make Overnight Oats.


Pack portable produce:  Apples, bananas, carrots, and basically any citrus fruits travel well.  These make a great choice for a snack while driving or in between changing flights.


Nuts keep you from going "nuts":  Protein, fiber, healthy fats, and delicious; nuts can go anywhere and will help keep the hunger pangs away.  Choose your favorite type and look for dry roasted or raw so you don't have added oils.


Herbs and Spices:  You need spice in your life; pack what you use a lot of at home as these require little space anyway.  I like to a make a mixture of the savory spices I use on salads and veggies.  My favorite combo is cayenne, cumin, garlic powder, onion powder, dill, cilantro, and paprika.  Then I just bring cinnamon by itself.


Healthy cereal without the milk: What do you get?  A super easy, super portable snack that is usually lower in fat and sugar than even "healthy" baked goods in the chip/cracker aisle.  Kashi has tasty shredded wheat biscuits with cinnamon or vanilla flavors that, although still kind of high in sugar, are a better choice than most other options.  I also like to pack a cereal like Food for Life Ezekiel 4:9 to have once at the destination.


Protein powder:  Whether you use soy, whey, hemp, or another source of powder, it travels well and keeps you satisfied.  Search for natural powders without a lot of extra ingredients you can't pronounce, and preferably sweetened with stevia.

If you have the choice, plan to pick up a few quick prep foods at the store once you get to your destination. I plan on buying plenty of frozen fruit and veggies, plain, non-fat, Greek yogurt, canned pumpkin, and rolled oats.

One of my favorite travelling treats is to mix canned pumpkin, Greek yogurt, vanilla protein powder, a few nuts, frozen blueberries, and a bit of oats together really well and let sit in the fridge (if you have that option). Within a few hours, you'll have a thick combo of very healthy ingredients that taste like dessert.  You might need to add a sweetener if you desire, I'll use liquid stevia or stevia packets that I brought.

I don't plan on posting anything while away, but hopefully I'll come back with some exciting stories.  Kelley and I plan on going to some fun trails to hike and to go kayaking while there; I can't wait.

Do you have any healthy travel tips?  Did any of these help you plan for your next trip?

My Top 6 Blog Posts: Healthy Food and Benefits

That's right, "Top 6"; not 5 or 10, because that's just boring!

After yesterday's post on creating a healthy work-life balance, work is winning right now.  In the name of blogging, I remain determined to post to anyone who cares to stop by and read, so here are my top 6 blog posts in terms of views since I started "Just Add Cayenne."

Make Shroom for Mushrooms

Make Your Own Sugar-Free Pudding with Stevia

Polyculture vs Monoculture: How Are Your Fruits and Veggies Grown?

Food Review: EnergyFirst Natural Whey Protein

Protein: Builder, Producer, and Regulator

Eat All the Junk Food You Want

When I first started, most of my posts were centered around the benefits of and information about nutrients in food as well as certain hot food topics.

Now I make it more personal by writing about certain events in my life and focus more on just the food and recipes.

So, after seeing some of these posts, which style do you prefer?  I tend to enjoy blogging more on personal topics and about recipes I created or tried.  Maybe a few food benefits posts should be worked in again?

As fellow readers that I appreciate so much, please let me know what you like or don't like on my style.  I aim to please!

Bonus Question: Can you guess what the first picture at the top is?  It has do do with a post I made about 3 or 4 weeks ago, and I'll make an updated post soon.

A Healthy Work-Life Balance Is No Piece of Cake

Have you heard of new book published by Tracie McMillan titled “The American Way of Eating”? I read an interesting article on publicradiokitchen.wbr.org where she talks about her new book and the food habits of Americans versus other countries.

Similar topics have been discussed before, but I like the message McMillan is trying to get across; we are generally more concerned about things like what the next Apple iPad will do and not about maintaining a healthy lifestyle.

Here are some of my favorite quotes from the article:

On why we eat bad when we know it’s bad….

“One reason that it’s hard, I think, is that junk food is easy, cheap and everywhere”

On ways to eat healthy….

“There’s a real sense in the U.S. that cooking is something you do as a celebrity chef or a talented person – it’s not a normal skill,” McMillan said. If people do cook, it’s viewed as recreation – not a “general life skill.”

On America’s priorities….

"In the current system, those priorities seem backwards. “Americans spend 6 percent less than the French on food,” McMillan said. “They also spend 6 percent more on health care.”

 Read the full article here and tell me what you think.

So why have pictures of this cake, you ask? Because for me, it represents a way I find for a healthy work-life balance. This is the Microwave Chocolate Layer Cake with Peanut Butter Greek Yogurt Icing I posted in the past. It’s just a way to show how you can make healthy dinners and desserts in just minutes; no excuses!

I’ve listed easy ways to make healthy choices in the past; here are several postings I think are helpful:

Make Your Own Instant Oatmeal
15 Healthy Cooking and Eating Tips
Air-Popped Popcorn for a Healthy Snack
One Ingredient Snack Foods
Healthy Food Prep Ideas When in a Rush

Work can be stressful and usually not the highlight of our lives, but don’t let it consume you and run your life. I have to remind myself often to leave work issues at work and enjoy the time you have when not in the office. The tips I list above help me to manage a healthy lifestyle and not give-in to unhealthy food in exchange for convenience.

Do you struggle to create the right work – life balance? How do you manage to keep healthy when time is scarce?

Remember, good health and time with family should be our top priorities; don’t let work take that from us!

Now please excuse me while I get back to work....

Five Easy Ways to Have a Healthy and Happy Easter

Can you believe it’s already time for Easter? I feel like people are still making resolutions for the New Year! Speaking of, if you need a change, don’t wait for a new year to roll around; set your changes for tomorrow or next week. There’s no set rule on when you can choose to make a big change for the better in your life.

Photo taken from Chocolate-Covered Katie

Even Easter can be a great time to resolve things in your life. We all focus on living a healthier life, but so many holidays revolve around chocolate and other sugary sweets. I say we can have tasty treats that are actually good for us everyday; it just takes a little thinking. Hey, the brain needs exercise too!


As a kid, I remember consuming tons of candy and what was called chocolate, but nothing like the real stuff. Now that I’m more aware of the food I eat, candy is not a part of my diet (ever) and I’ll only have a little pure bittersweet chocolate in moderation. Of course I do like to treat myself to Annie’s Homegrown Chocolate Bunny Grahams………yes, I indulge too.

For those with children or a child who looks up to you, they’ll pay attention to what you have for special occasions. Help shape their way of thinking about these occasions by focusing mostly on healthier foods with a small amount of “treats” for pleasure.


Even without kids, a healthier lifestyle is something we can all benefit from and enable us to enjoy life better. Where’s the fun in getting outdoors or moving at all if you’re too out of shape?


As humans we aren’t meant to sit inside all day, we should be moving, doing things, enjoying company of others, etc……..just no sitting around and eating crap.


Now that I’m done (for now) with my tiny tangent; here are some ideas on how to incorporate healthier practices this Easter and beyond:


1. Focus on wholesome food that’s till tasty. If you’re having meat, choose lean cuts like rounds and loins; pick boneless, skinless for game and poultry options.

Seasoned right, lean meat is healthy and delicious!

2. Limit the candy to only what is used in Easter eggs for the egg hunt. If you don’t hunt eggs, just limit candy and avoid anything with hydrogenated oils at all costs!! Even better, make your own healthy treats for kids and yourself using recipes like these Chocolate Bunnies on Chocolate-Covered Katie’s Blog.

Another photo by Chocolate-Covered Katie (she takes great pics!)

3. Make your own baked goods! Store-bought breads and pastries are loaded with fats, sugars, and other stuff you wouldn’t find or use in your kitchen. Make something easy like 5-Minute Carrot Cake in the microwave or a cake sweetened with a stevia-sweetened beverage like Zevia (here’s a recipe I posted).

Zevia baked goods in the fore and backgrounds.

4. Keep healthy foods out for the grazers lurking before and after your big meal. Here are 7 healthy “snack” food ideas.

Cayenne Dill Dip served with crudites would be perfect!

5. Roasted veggies are a must! Serve a side of these Honey-Glazed Carrots or cut a medley of vegetables into equal sized cubes or sticks and roast in the oven to bring out their natural sweetness. Here’s a great post to give you some roasted veggie ideas and a recipe.

The pan's not big enough to fit all of my favorites!

It might seem like a lot to handle, but if you take an hour to plan it out, you’ll see how easy it really is. Plus, you’ll feel better and maybe have energy to go on your own Easter egg hunt…..kids can’t have all the fun!



Do you have any healthy tips for Easter or other holidays? What do you think about setting resolutions anytime of the year?



If you celebrate it, I hope you have a Happy and Healthy Easter with friends and family!!